How can you train the core safely and effectively during all three trimesters……………? You need exercises that create spinal stability and gently compress the core muscle along the obliques .
Heres 3 simple exercises that can help you maintain and increase strength in your TVA ( Transverse Abdominus):
Posterior Pelvic tilts - First trimester these can be performed in supine position ( on your back) then in second and third you can do these standing or seated.
How to perform:
Lie on the floor with your knees bent and feet flat on the floor.
There will be a natural arch in your low back- it is normal if your low back does not make contact with the floor. The goal of this exercise is to flatten out this curve so that your low back makes contact with the floor.
To start, focus, on driving your belly button down toward the floor, and letting your tail bone rotate up toward the sky.
Hold for 5 seconds.
As subtle as the movement is, you should feel your transverse abdominis muscle activating.
Repeat.
For second and Third perform standing:
Stand with your back against a wall with your feet at least 6-12 inches away.
Make three points of contact with the wall, your head, your upper back, and your butt.
Again, there will be a natural arch in your low back. The goal of the exercise is to flatten out this curve so that your low back makes contact with the wall.
Focus on driving your belly button back toward the wall while tilting your pelvis posteriorly.
Once your low back is flat against the wall, squeeze your ab muscles and hold this position for 5 seconds.
Repeat.
Diaphragmic Breathing
Here’s how:
Sit on the floor with your legs crossed.
Relax your shoulders so that you aren’t holding any tension in your neck.
From here, inhale as much as you can by expanding your belly to it’s fullest capability.
As you are inhaling make sure that your shoulders do not move- you want the entire movement to come just from your belly.
Hold the inhale for 1 second, and then slowly begin to exhale.
Exhale, as much as you possibly can over 5 seconds.
Focus on squeezing your TVA muscles at the fully exhaled position for 3 seconds.
Repeat.
Cat/cow
Here’s how it looks:
Get into a all fours position with a neutral spine.
From here, begin inhaling as you arch your back and draw your head up toward the sky.
Hold this position for 2-3 seconds. Be careful here not over street the belly, move with your own range.
Then, reverse the movement by exhaling and completely rounding out your back and tucking your chin to your chest.
In this fully rounded position, focus on drawing in your abdominal muscles and hold this position for 2-3 seconds.
Repeat.
